Mark Twain once said that growing old is an issue of “mind over matter,” but if you struggle with knee or hip pain, then you know that this isn’t true at all. Knee and hip pain can really take the spring out of your step, causing you to move slower and leaving you with pain that becomes more difficult to cope with, step after step.
The Newsletter About Your Health And Caring For Your Body H E A L T H & F I T N E S S
Bounce Back From Hip & Knee Pain! Physical Therapy Is The Solution You’re Looking For!
ALSO INSIDE • Is Physical Therapy Right For You? • Improve Hip Strength • Patient Success Stories • 3 Natural Ways To Beat Spring Allergies
The Newsletter About Your Health And Caring For Your Body H E A L T H & F I T N E S S
Bounce Back From Hip & Knee Pain! Physical Therapy Is The Solution You’re Looking For!
When you are dealing with a knee or hip injury, every step requires more effort than typical. This can really drain your energy level as you attempt to go about doing even basic tasks, such as taking care of your home or walking around the office. WHAT CAN PHYSICAL THERAPY DO TO HELP? Physical therapy is not a one-stop cure-all for pain management. This is a long-term solution to pain and suffering through the use of targeted exercises and stretching techniques that are designed to strengthen the targeted areas and help the body recover and heal. By identifying the exact points on the body that are not moving as they ought to be, it is possible to make a plan to increase flexibility, motion, strength and even improve coordination.
Mark Twain once said that growing old is an issue of “mind over matter,” but if you struggle with knee or hip pain, then you know that this isn’t true at all. Knee and hip pain can really take the spring out of your step, causing you to move slower and leaving you with pain that becomes more difficult to cope with, step after step. There is an endless list of reasons as to why knee or hip pain may develop, from a slip or fall-related accident to a sports injury or even a car accident. DON’T WAIT UNTIL IT IS TOO LATE! When an injury develops, seeking the support of a physical therapist is the best course of action. Working with a physical therapist soon after an injury develops can help reduce your recovery time and improve your ability to cope with the pain and discomfort by introducing you to targeted exercises and stretching techniques that can enhance your ability to recover from the injury.
Call 304.262.8161 to talk with your physical therapist today!
3. If further assessment is warranted, your therapist
1. Feel free to call us and ask to speak to your therapist.
2. Your therapist will tell you the possible causes of your pain as well as precautions you can take at home.
might recommend you come in for an appointment.
Is Physical Therapy Right For You?
low back flexibility. If not, then you may need to improve your flexibility and joint range of motion, and physical therapy could be helpful. • In a sitting position, can you comfortably cross your legs, leaving your ankle to rest comfortably on the opposite knee? If this is painful, or one knee constantly must be lower than the other, then this may be indicative of knee concerns that could be addressed with physical therapy. • From a standing position, with your feet planted flat on the floor, can you push your body into a squatting position? You should be able to squat all the way down so that your buttocks are almost touching your heels. If you aren’t able to do this, then physical therapy may be helpful in improving your range of motion. • Standing near a wall or countertop, arrange your feet so that you are standing with the heel of one foot touching the toes of the other, as if on a balance beam, and see how long you can stand still. Can you balance for 10 seconds? If not, then physical therapy may be able to improve balance and coordination. The goal of any physical therapy program is to restore range of motion and improve flexibility and strength while reducing the general experience of pain. Unfortunately, hip and knee injuries often tend to linger. Every movement relies so heavily on the hips and knees that it makes it difficult to allow these joints to actually rest following an injury. Physical therapy provides targeted exercises that support the joints with precise movements that help reinforce strength and range of motion. For more information, contact your physical therapist to learn more about options that will suit your health needs Patient Success Spotlight “From the first time I walked in and started therapy, I knew I had to come to the right place. Everyone was friendly and eager to help me get back to walking after knee surgery. It definitely is a great place for physical therapy. Thank you to everyone who has helped me on the road to walking upright again!” - Sandy S.
Are you moving like you should be? Your hips and knees are essential to everyday movement; whether you are sitting, standing, walking or running, you need your hips and knees in great shape. Sometimes, when your hips and knees are in pain, it can cause you to change the way that you are moving, causing you to change the flow and pace of your gait, which is the way that you walk. Other times, prolonged pain can cause you to stop doing movements that are indicative of healthy joints. If you’ve experienced any hip or knee pain and are considering whether physical therapy is a good choice for your health needs, consider the following: • From a standing position, are you able to lean over and touch your toes? If so, then this indicates that you have proper hip and
Exercise Essentials
Exercisescopyrightof
www.simpleset.net
SIDE-LYING CORE ACTIVATED LEG CIRCLES Lie on your side with your bottom leg bent and top leg straight. Keep your hand flat on floor in front, near your chest.Tighten your lower abdominals to keep your trunk still. To begin, point the toes of the top leg and slowly make small circles first clockwise, then counterclockwise, keeping the knee straight ahead or slightly upward. Repeat 6-10 seconds for both sides.
3 Natural Ways To Beat Spring Allergies
1. LIMIT YOUR TIME OUTDOORS. Each spring, trees release billions of tiny pollen grains into the air. When you breathe them into your nose and lungs, they can trigger an allergic reaction. Staying inside can help, especially on windy days and during the early morning hours, when pollen counts are highest. 2. GET NATURAL RELIEF. Some herbal remedies may help stave off allergy symptoms. More research is needed, but an extract from a shrub called butterbur shows promise. Biminne, a Chinese herbal formula with ingredients like ginkgo biloba and Chinese skullcap, may also help. One study found that people who took biminne five times a day for 12 weeks still felt the benefits a year later.
3. TWEAK YOUR HOME. Simple changes make a difference. Shut all windows to keep out pollen. Use an air conditioner to cool your home instead of a fan, which draws in air from outside. Take off your shoes at the door and ask guests to do the same. That keeps allergens outside. Finally, don’t allow guests, or yourself, to smoke inside the home. It can make allergy symptoms worse. If you or someone you live with smokes, now is a good time to quit.
Healthy Recipe Red Lentil Chili
Ingredients
• ½ tsp chipotle powder • ¼ tsp crushed red pepper flakes • 1 scallion • 7 cups water
• 8 cloves garlic • 4 tbsp apple cider vinegar • 1½ tbsp dried parsley • 1½ tbsp dried oregano • 1½ tbsp salt-free chili powder • 2 tsp smoked paprika
• 2 oz dates • 1 lb. red lentils • 2 14.5oz can diced tomatoes • 1 6oz. can tomato paste • 1 large onion • 1 lb. red bell peppers
Directions Blend the dates in one cup of water until smooth. Place all remaining ingredients in an electric pressure cooker and cook on high for 10 minutes. Alternatively, place all ingredients in a slow cooker (with 6 cups water) and cook on low for 8 hours. Sprinkle with chopped scallions and serve with baked tortilla chips or over a baked potato.
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